5-1-18 Mind Eraser

30
Apr

5-1-18 Mind Eraser

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

250 Meter Row

10 Quad Stretch

10 Leg Swings

200 Meter Row

10 Pushup to Spiderman

10 Cat Cows

150 Meter Row

10 Fire Hydrant to Donkey Kick

Warm-up (No Measure)

Barbell Warm-up:

3 high hang shrugs

3 high hang high pull

3 high hang muscle cleans

3 hang cleans (above knees)

3 cleans (mid-shin)

3 front squats

Weightlifting

Power Clean (Build to a heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

7 Power Cleans 115/75#

7 Burpees

200 Meter Run
RX+: 135/95#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Wrist Stretch (0:30/Side)

Twisted Cross (1 Min/Side)

Pigeon Pose (1 Min/Side)